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Nutrition for Women

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Nutrition Information for Women

How much extra should I eat if I’m nursing?

  • Nursing requires about 250-300 calories more than your pre-pregnancy diet
  • Protein requirements also increase, many OBGYN’s suggest an extra 20-25 grams of protein a day, for a total of 70-80 grams of protein/day

What foods might help with milk supply?

  • Oatmeal
  • Dark, green leafy veggies
  • Garlic
  • Almonds
  • Chickpeas
  • Papaya
  • Coconut water

What should I eat sparingly?

  • Sage or foods prepared with Sage.
  • Peppermint oil
  • Products high in caffeine
  • Soda or sugary drinks

Healthy Eating Tips

The Basics

Serving Size: the portion or size that reflects the amounts of nutrients listed on the label. Remember, all the nutritional facts are based on the serving size listed.

Serving size per container: Reflects the total amount of servings in the container.

Portion size: This is an individualized, recommended portion size. This differs based on an individual’s unique caloric needs and health goal.

Know your Daily Recommended Intake (DRI) for the important stuff

Every person has his or her know nutritional goals, if you don’t, do some research and determine what’s important for you.

For example, fiber is a very important part of our diet. Below are the DRI’s for fiber.

Under the age of 50 years old:

  • Women: 25 grams
  • Men: 38 grams

If over 50 years old:

  • Women: 21 grams
  • Men: 30 grams
Sugar: What About It?

Total sugars vs. Added sugars

  • Total sugars refer to the total amount of sugar that is naturally occurring in the foods you eat. (Ex. Fruit and milk)
    • Added sugars refers to sugar added during the processing of the food or product.
    • Added sugars may be:
      • High-fructose corn syrup
      • Table sugar
      • Honey
      • Syrup
      • Corn syrup solids
      • Concentrated fruit juices